Vegan Meal Blueprint: how to build a plant-based plate

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1. LOW CARB VEGETABLES

   50% of plate

herbs & spices

leafy greens

beet greens

mustard greens

leaf lettuce

collard greens

dandelion greens

microgreens

bok choy

watercress

romaine

spinach

sprouts

arugula

endive

chard

kale

onion family

green onions

onions

shallots

garlic

leeks

miscellaneous

green beans

artichokes

asparagus

avocado

cucumber

celery

fennel

jackfruit

nightshades

eggplant

potatoes

peppers

tomatoes

mushrooms

portobello

shiitake

button

cremini

morel

cruciferous vegetables

brussels sprouts

cauliflower

cabbage

broccoli

squash

acorn

butternut

buttercup

delicata

kabocha

pumpkin

spaghetti

yellow

zucchini

roots

carrots

sweet potatoes

rutabagas

radishes

parsnips

celeriac

turnips

daikon

jicama

ginger

beets

yams

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2. DIVERSE PROTEIN

consider soaking and/or sprouting grains, nuts, and seeds for improved digestion and maximized nutrient availability

teff

oats

wheat

barley

rye

corn

millet

rice

wild rice

buckwheat

amaranth

sorghum

beans

lentils

peas

peanuts

edamame

tempeh

tofu

nuts

seeds

chia

hemp

quinoa

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3. HEALTHY FAT

avocado

nuts & seeds

coconut

olives

oil from all of the above

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4. NUTRIENT DENSE ADD-ONS

misc

molasses

maple syrup

coconut sugar

nutritional yeast

vinegar

fruit

berries

melons

dates & figs

stone fruits

pineapple

mangoes

bananas

grapes

apples

pears

citrus

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References

Menzel, J., Jabakhanji, A., Biemann, R., Mai, K., Abraham, K., & Weikert, C. (2020). Systematic review and meta-analysis of the associations of vegan and vegetarian diets with inflammatory biomarkers. Scientific Reports, 10(1), 1–11. https://doi-org.uws.idm.oclc.org/10.1038/s41598-020-78426-8

Oussalah, A., Levy, J., Berthezène, C., Alpers, D. H., & Guéant, J.-L. (2020). Health outcomes associated with vegetarian diets: An umbrella review of systematic reviews and meta-analyses. Clinical Nutrition, 39(11), 3283–3307. https://doi-org.uws.idm.oclc.org/10.1016/j.clnu.2020.02.037

Pollakova, D., Andreadi, A., Pacifici, F., Della-Morte, D., Lauro, D., & Tubili, C. (2021). The Impact of Vegan Diet in the Prevention and Treatment of Type 2 Diabetes: A Systematic Review. Nutrients, 13(6), 2123. https://doi-org.uws.idm.oclc.org/10.3390/nu13062123